Tampa 26.2

5:1 Group Leader Update for 7/11/2009

Sorry for the late update everyone.

We will be meeting at the Temple Terrace Rec Center for the Magic Mile tomorrow. If you want to do the MM, come around at for a 6:00AM start and you will get further instructions.

To avoid the heat, a few people have asked to join in at 5:00AM. I will start from the Temple Terrace Rec Center at 5:00Am and somehow figure out how to do 5 miles or so. We’ll swing back around – you can immediately do the MM or just keep going.

The NY group is already up to 11-13 Miles. I know Naty is planning on the 5:00 AM to get an early start..

See you tomorrow!

jlo

Program Director’s Update for 7/11/2009

Hello Fellow Galloway Runners!

  Yes, The Magic Mile weekend has arrived.  We will meet at the Rec Center this Saturday at 5:50 am.  The address is:  6610 Whiteway Dr.  If you are traveling via Fowler, turn at Gillette, go past Greco Middle School, turn left on Whiteway and the rec center is about ½ block down on the left.  We will meet in the parking lot closest to the street.  After we gather everyone into appropriate groups, we will run an easy warm-up of approximately 2 miles and end up at the Greco track.  Please bring your watch with a timer with you so that you can track your own time.  If you don’t have a watch, you can either run with someone close to your pace and use their watch or one of us will time you as you run around the track 4 times.  If you have never run the magic mile before, you will be running just slightly faster than usual.  Never run all out.  If you have run the magic mile before, your goal is to beat you best previous time be 15-20 seconds.  As you improve, the magic mile will be easier for you.  It is a good team building experience and a good way to see what your marathon or half-marathon goal could be.  You will take walk breaks as needed.

  After we are finished with the infamous magic mile, you have the option of running more miles with your group.  Keep in mind that it is hot and you will be exerting more energy while running your faster mile, so you may need to cut back on mileage this week.  If it is a longer mileage weekend for you, please do not over exert yourself on the magic mile.  You may just want to run it with a normal pace.  If you have a plastic milk jug or other plastic container, try freezing water in half of it the night before the run then fill the remaining space with cool water Saturday morning.  When you finish your run, you will have a nice cool shower to pour over you in the parking lot.  I have done this many times and it is wonderful!!

  As a reminder, the heat disease alert symptoms are below.  Remember that someone in your group should be carrying a phone in case someone gets into trouble.  The hydration team will have water and electrolyte drinks out there at the rec center, but you can always carry a drink with you if you need more than what the course has to offer.

HEAT DISEASE ALERT
Symptoms:
* Intense heat build-up in the head
* General overheating of the body
* Significant headache
* Significant nausea
* General confusion and loss of concentration
* Loss of muscle control
* Excessive sweating and then cessation of sweating
* Clammy skin
* Excessively rapid breathing
* Muscle cramps
* Feeling faint

TAKE ACTION! Call 911. Use your best judgment, but in most cases anyone who exhibits two or more of the symptoms should get into a cool environment and receive medical attention immediately. An extremely effective cool off method is to soak towels, sheets or clothing in cool or cold water, and wrap them around the individual. If ice is available, sprinkle some ice over the wet cloth.
- From Running Getting Started by Jeff Galloway

One of the things you could start working on if you haven’t already is yes, the C word, core work.  You will find info in many of the Runner’s World magazines, as in last month.  If you go to the Runner’s World link below, you will find videos showing you how to build a stronger core.  It is advisable to change your workout and not use the same core exercises every time.  That could lead to boredom as well as missing some vital core muscles.  All you really need is 5-10 mins. a day and 3-5 times a week.  If you are consistent, you will notice a difference in your stamina, posture and deeper breathing.  Strong core muscles will give you that extra added strength during the last few miles of your race to help pull you to the finish line. Try to make your core workouts routine either before or after your regular workouts.  After a few weeks, it will seem routine to you and you will notice a difference when you look in the mirror. You can click the link below to get to the Runner’s World videos.  Enjoy!

http://www.runnersworld.com/article/0,7120,s6-238-263--12415-2-1X2-2,00.html

  Another good tool I have found is Brighthouse exercise on demand on channel 353.  There are three segments of preventative exercises for runners involving core, hamstrings and ankles.  They also offer a wide variety of 10 min. core exercises.  Another option is www.Sparkpeople.com.  This website is free and offers you a wide variety of tools and articles on health, food and fitness.  Again, there are videos of various core exercises.

  Make sure you are hydrating and eating healthily right now and through Friday for your Saturday run.  Sleep makes all the difference in the world as well.  Try to get in your 7-8 hours in every night. 

This week’s marathon schedules:

                        Twin Cities   (Oct. 4)           15-17 miles

                        Columbus    (Oct 16)          13-15 miles

                        Marine Corps (Oct 25)        4-10 miles

                        NY                    (Nov 1)          11-13 miles

                        Philly              (Nov 22)         4-10 miles

  If your winter marathon is not listed that is because you are still accumulating your base miles and you will work up to 10 miles until your schedule starts.

  As Jeff Galloway states in his RW article of last month, running with others may allow you to go farther than you usually can on your own.  You may actually come to the point where you actually enjoy getting up at 4:30 or 5 am on Saturday morning to meet your running friends.  The acquaintances you make as the miles roll by grow into friends for life. 

  See you at the rec center at 5:50 am.

Linda and Iris

3:1 Group Leader Update for 7/11/2009

Hope everyone had a wonderful 4^th of July.    I will be in TT this weekend, but I must leave at than 8am.   I have to get home because my son is working on his Eagle scout project and I have to drive scouts around our neighborhood to hand out fliers for collecting school supplies for Wimauma Elementary school.   

This weekend is the Magic Mile.  We are meeting at the Rec Center parking lot at 5:50 am and then will jog over to the track to get our Magic mile in.   I will take anyone that wants to run a few miles further once around Fowler, but as I stated, I have to leave by 8am.   

Talk to you all this Sat.

Janet

Program Director’s Update for 7/4/2009

Happy 4th of July To All! While you're thinking about celebrating and such - remember to get your run in so you can load up on those carbs.  Run first, carbs second!  Works really well.  Of course, this weekend, it may be more like getting your swim in than actually getting a run in.  I do understand that the worst of our weather should pass by tomorrow and we'll be okay on Saturday morning.  Come on out and join Linda and me and find out if it really does rain in TT on Saturday mornings.  I've been doing this for 9 years (yes, really!) and I bet I've been rained out maybe 3 times, it might have been 4 but I think I just decided to run in the aftermath of one of the hurricanes.  Of course, I don't let that get around too much! So the time will be 5:50 a.m., the school parking lot behind the TT library.  Because of the holiday and vacationing, we most assuredly will be a reduced crowd this weekend, so please just reply to the email and let us know if you will be there.  I know that Charlene will be taking on the 3:1's, Nicole will be leading out the 1:1's and adding 1 more mile.  Tina will be leading the 4:1's and putting out some hydration.  So give a shout...let's hear it for the red, white and blue, and running in TT.  Mileages this weekend: Twin Cities              5 miles Chicago                  13-15 miles Columbus                4 miles or base miles for alumni Marine Corps          11-13 miles New York                 4 miles or base miles for alumni Womens Half Marathon  (11/22/09)  5 miles Linda and I this week received training pace guidance from Jeff Galloway; and, not surprisingly, it is urging all of us to slow down.  Last weekend, I don't think we had to tell anyone to slow down or to cut their mileage short - it was so hot and steamy, it truly was a struggle to get those miles in.  I think everyone ran wanted they wanted to run to keep up with their schedules, but you should never do that to your detriment.  So below, I am copying a formula we have received to help determine your training pace and interval.  Try this on your next run during the week and see how it works for you: For example, on a 7 minute Magic Mile: Training Pace: 11:06 min/mile (7:00 (magic mile time) x 1.3 = 9.1 + 2 min =11.1) Interval for training pace: 2:30 minutes run/1 minute walk Note:  The run/walk intervals listed are for a 60° day and under ideal conditions. Groups should slow down by 30 seconds a mile for every 5 degrees above 60˚F.  Training pace at 60F: 11:06 (run-walk-run ratio is 2:30-1) Training pace at 70F: 12:06 (run-walk-run ratio is 2-1) Training pace at 80F: 13:06 (run-walk-run ratio is 1-1) That's our best intel from headquarters for this hot weather.  As well, be very diligent about staying hydrated before, during and after your runs.  If you haven't hydrated well before the runs on Saturday morning, you cannot even begin to catch up before your run. We have gotten off to a great start and pretty soon we'll be old hands at getting up at 4 and 4:30 a.m. to be ready to rumble in TT by 5:50 a.m.  As the summer progresses some groups may decide to start coming out a little earlier to get some miles in before the sun comes out, so be sure and get in on those conversations.   I know ~ you just can't imagine that you'd want to be in TT on a Saturday morning any earlier than 5:50 a.m.  Okay ~ don't say I didn't tell you!  And this is just a reminder that if you're doing Disney you'll be at the start line before 5 a.m.  I'm just saying......Just think of those miles before the sun comes up and starts beating down on you as Bonus Miles!  They're great! Have a great rest of the week everyone.  Enjoy your day off if its Friday and be ready to meet up with your running buddies on Saturday at 5:50 a.m.  Shoot us an email and let us know if you're going to be there, and be sure and check out www.tampa262.com before heading over to see who is and isn't going to be there or be square. July 11th - the following Saturday, will be our Magic Mile.  We will be meeting at the rec center on Gilette.  We'll be sending directions in next week's email.  The time will be 5:50 a.m.  We will run a couple of miles to get warmed up and we'll run the magic mile on the track.  Then you can go on and do whatever your mileage is to keep you on schedule. Run for Fun! Iris and Linda

5:1 Group Leader Update for 7/4/2009

Hello to All,
I was thinking the other day, with all these reality shows out there, if our group was on a reality show, what would the name be?...so lets see:
1-) How about "So you think you can Run?" I can picture ourselves showing up and running to the tunes of Rumba, Salsa, Cha Cha and Tango, that would be fun.
2-) How does "I'm a Runner get me out of here" sound? well maybe,........
3-) Here's a good one: "Running with the Stars" and sounds just right, if you think about it, on those days  when  we come out at 3:00, 4:00 and 5:00 AM if you look up at to the sky, we are literally "Running with the Stars".
4-) "Survivor? sounds just right too, after logging 18, 20, and more miles on a long run that's what we all feel like, like "Survivors" and you know  what would be fun? the "Tribal Councils"each week, except we are all so nice we wouldn't vote anyone off our tribe,
5-) The best one I can come up with  "Jeff & Naty plus you all"  I think I speak for both of us when I say you, we enjoy looking after you, guiding you through your long miles and like proud parents we feel very proud with your accomplishments, just one thing I need to make clear, I would never cut my hair like the lady from that show, bad, bad hairdo.
Lets, get to business:
The schedule this week calls for:
- Chicago Marathon 13-15 miles
- Marine Corps 11-13 Miles
* Roxanne, let me know if you want to meet at 5:30 AM, I can come out and run with you and we can meet everyone back at the parking lot at 6:00 AM.
For the rest, come out and lets celebrate July 4th,wear something, red, white or blue, or just come out and be proud of this wonderful country!
The meeting place is: YOU KNOW WHERE and the time: YOU KNOW WHEN, just kidding TT bright and early at 5:50 AM.
See you!
Saludos! Naty

4:1 Group Leader Update for 7/4/2009

Hey 4:1’s

This Saturday’s schedules are as follows:

New York Marathon - We are scheduled to run 4 miles minimum but will probably do 7 to 10 miles.

Marine Corps Marathon - Scheduled to run 11-13 miles.

Disney Marathon – Schedule starts 07/11/09 with 3 miles.

Can everyone email me back and let me know if you will be running this Saturday? I know some people may be out of town for the Holiday.

And of course don’t forget to hydrate, hydrate, hydrate.

Have a Great 4^th if we don’t see you!

Happy Running Everyone! 

Tina

3:1 Group Leader Update for 7/4/2009

Hi all,

                As those who were running with us this past weekend already know, I will not be in TT this weekend.   I am going to the Lake House.    I know that Charlene will be in TT to lead you all on your run.  You all should aim for 8 miles.  That should be fine for all, since most of you are doing Disney or Gasparilla.    I am not sure about Jan’s mileage, but I know she did 13 or 14 last week, so her mileage shouldn’t be too high this week either.

So 5:50am, for 8 miles or so in the beautiful TT course!!!

Reminder: July 11^th we will meet at the Rec Center on Whiteway to do the Magic Mile.

See you on the  11^th.

Janet

5:1 Group Leader Update for 6/27/2009

Wow – what a hot week! Thankfully we are looking at a return to somewhat normal temps for our run on Saturday. I never thought I’d be HAPPY to see 77 degrees!

I’ll be staying with my theory of coming out early – I will be out at 5:00AM and run the 4 mile loop. This will get me back at the lot WELL BEFORE 6:00AM this time so I can coordinate things in Naty’s absence. We’ll be missing her - she assures me she will be running her 11 miles in Houston this week-end. If you are interested in coming early please respond and let me know so I’ll wait for you.

Which reminds me – it is 11 miles for the New York Marathoners this week. I believe Velda will be jumping up to 8 or 9 – we’ll coordinate it all in the parking lot.

 

Another reminder – don’t forget our hydration team! They are willing to come out early with coolers – necessary in this hot weather. Between our fountains and the coolers, we do not have to carry water unless you want to. So support them! Bring one case of water and one case of your favorite sports drink and you are golden for the training session.

 

Can’t wait to see you all Saturday – the best day of the week!

Jeffrey Odell

telephone:  813-335-6966

     email:  jeff@odellmail.com

3:1 Group Leader Update for 6/27/2009

Hi all,

                This weekend in TT we will try to run between 8 – 10.  Last week we weakly made it to about 7.  The heat index was just a bit too much for us.  If we get to 8 this week, that will be fine.    Let me know if you will not be out, so that we don’t worry about you.  

Talk to you all on Saturday.   I will be going to my sister’s for lunch (in Riverview) so I won’t be sticking around after the run.   My sister is having a baby shower for her best friend and all of my sisters have been invited.  Should be fun.  My girlfriend Sally will be coming over on Sunday, so wish me luck getting the boys to do their jobs tomorrow!!!  

Make sure to drink a Gatorade tomorrow and keep yourself hydrated, it will help you on Saturday.  

Janet

Program Director Update for 6/27/2009

Hello fellow runners!

Are you surviving running in the heat?  Running this time of the year can be a challenge.  Getting out there before the sun comes out should be your goal or putting some miles on a treadmill.  Most of us don’t love the treadmill but we don’t love the repressive heat either.  Make sure that you hydrate more than usual.  Water and electrolyte drinks are good options.  You don’t want to drink too much juice because of the high sugar content, but small amounts of OJ will supply you with potassium.  Bananas, tomato juice and cantaloupe are suppliers of that good mineral as well.  The most important thing is to drink water and be mindful of how your body reacts to the heat.  Jeff Galloway’s book Marathon gives you a good perspective of diet with running starting on page 56. 

The Magic Mile will be held on July 11 at the Rec Center in Temple Terrace at 6610 Whiteway Dr.  We will give you more specific directions before that date arrives.  The magic mile is a fun running experience and will help you to determine a realistic time goal for your marathon and over time, will help us track your improvements.  We will meet at the Rec Center only on the days of the Magic Mile.  This week we will meet at

5:50 in the school parking lot behind the library.

The mileages this week are:

• Twin Cities Marathon 10/4         13-15 miles       
• Chicago Marathon 10/11           10 miles
• Columbus Marathon 10/18         11-13 miles
• Marine Corps Marathon 10/25   4 miles
• New York Marathon  11/1           9-11 miles

  New runners will be increasing mileage each week per your group pace leader.

  If you are not receiving an email from your group leader, please let Linda or Iris know.    Yes, you will receive an email from your group leader and the Program Directors each week!  You can also see all the weekly emails on our website at,  www.Tampa262.com.  Don’t hesitate to email us if you have any specific questions or problems.

  If you haven’t signed up yet for Jeff Galloway’s monthly newsletter, do yourself a favor and sign up for this free newsletter which is loaded with lots of great information.  Just log onto www.jeffgalloway.com and sign up. 

   The word that should be a main contributor to your vocabulary over these hot months is HYDRATE.  You will need to hydrate each and everyday.  Believe me, you will feel and function much better as a runner.

  Hope to see you bright and early on Saturday.  The temp should be in the mid to high 70’s and escalate quickly. 

Have a great week.

Linda and Iris